How much sugar is too much?
The World Health Organisation wants us to eat less sugar, but sweet things are so delicious.How much chocolate, cake and candy can we eat without affecting our health?
"Free" sugars should be limited to 10 percent of your total energy intake, and ideally 5 percent, according to WHO.
It doesn't include fruit or dairy because "free sugars" are those that are added to foods by manufacturers.
The Dietitian's Association of Australia says that 10 percent of your total energy intake equates to 54g of sugar a day for the average Australian.
Grosse says you can eat to hit the right sugar benchmark each day.The sugar content of each food is provided.
Morning tea: Coffee made with half a cup of milk and a piece of fruit.
This plan will tally your day at 43g of sugar, which leaves you with about 11g up your sleeve to still be within the 54g a day recommendation.Four squares of Lindt 70% dark chocolate have a lot of sugar.Just saying.
"Look for names like rice malt syrup, honey, dextrose, sucrose, malt, maple syrup and corn syrup solids," Grosse suggests.
Check the sugar content in iced and flavoured coffees and sports drinks.When reading nutrition information panels, look at the 'per 100g' column and choose items with less than 15 grams of sugar per 100 grams.
If you are buying sauce from the shelf, it is a good idea to check the ingredients list and nutrition information panel.
If sugar is listed as one of the first three ingredients, it's best to leave it on the shelf.
"Free" or "empty" sugars are the treat foods they were intended to be, according to Grosse.
"Cakes, soft drink, lollies, biscuits and chocolate are full of sugar and nothing else," Grosse says.
"Dairy foods, like plain milk and yogurt, give quick and easy health wins, with minerals like calcium and phosphorous which are important for keeping bones strong," Grosse says.
Carotenoids in grapes and bananas help with heart health and nerve function, as well as feeding the gutbacteria important for bowel health.
It takes four oranges to make one glass of juice, which is a concentrated hit of sugar and energy, without the fibre to fill us up.
If you add sugar to your drink, it's a good idea to avoid it.
After a few months, you may not be able to imagine adding sugar.